Some fad diets give carbohydrates a bad name. In reality, it’s refined grains that deserve the bad rap. Those are the ones you find in sugar cereals, cookies, white bread and lots of other junk-type food. These processed grains have had all the fiber and nutrients taken out, leaving only the starch behind. It converts to sugar as soon as it hits the saliva in your mouth. But your body needs all the nutrients that were stripped out in processing.
Healthy grains can help to prevent or reverse health problems. But what grains should you eat, and how much? Here is a mini-guide to get you started.
- Whole wheat. Look for the labels that say 100% whole wheat. Look at the ingredients list as well to make sure you aren’t being tricked. Look for it in bread, crackers, noodles, pasta, bakery and you can even ask for whole wheat when ordering out.
- Whole oats or oatmeal. The antioxidant they contain protects your heart and is known as avenanthramide. If you are doing your own baking, you can add oats into almost anything. If you don’t want the chewy texture oats give, then blend some into flour using a blender or little coffee bean grinder.
- Bulgur or cracked wheat. This is good as a cooked breakfast cereal or to make cold Greek salads with. It’s also popular in tabbouleh salad, with raisins. It’s a good source of magnesium and iron as well as containing protein and fiber.
- Brown rice including brown jasmine or brown basmati. Red and black rice are also whole grains and are high in antioxidants due to their intense colors. Whole grain rice is rich in the B vitamins and a good source of fiber.
- Barley is a great grain. Make sure you buy pot barley; pearl barley has had the bran and germ removed. Barley is great eaten hot or cold. It can be added to soups, stews or casseroles. Cooked and then cooled and added to chopped fresh vegetables it makes a wonderful salad.
- Rye either in the grain form or as flakes is very delicious and nutritious. It is high in iron and pleasing to the taste. If choosing pumpernickel bread make sure you read the ingredients carefully and avoid those made with processed rye flour.
- Buckwheat is a grain that’s not really a grain. It’s more like a flour seed. It doesn’t contain gluten and is a fabulous source of magnesium. Make some famous buckwheat pancakes today and try out this tasty food source!
- Quinoa has really gained popularity in recent years. It is known as an ancient grain from South America and has a great source of omega-3 fatty acids. It has an enjoyable nutty flavor and goes well with anything.
Ask your parent’s in-home care provider to serve a variety of these tasty and nutritious grains to your loved one to increase the nutrition in their diet.